Are you dealing with muscle tension related vocal problems?
In this video, I am going to share 5 main factors to consider when you are looking for
long-term solutions to lessen tension and pain from your voice.
Hi!
I am Katarina, speech language pathologist and here on this channel, I share practical
tips about using your voice in a healthy way.
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So, you are watching this video because you are dealing with muscle tension related vocal
issues.
Maybe you have the diagnosis of Muscle Tension Dysphonia (MTD) and maybe you don't.
Maybe you have had this condition for some time and maybe you just got the diagnosis.
And maybe you are here because it feels like someone is strangling you when you speak,
or your voice feels tired at the end of the day, or your voice gets hoarse after 30 minutes
on a zoom call.
All of these scenarios can point to muscle tension related voice problems.
If you've seen some of my other videos, you know that the first step is to visit a voice
specialist, more specifically a laryngologist who can properly assess your voice.
This usually includes videostroboscopy so that the doctor can see what is going on with
your vocal folds.
And maybe you have already done that and the doctor told you that there is nothing wrong
with your voice and your vocal folds look great.
Now, you are at a stage where you are looking for some solutions.
And maybe you’ve already tried many different things, for example you drink more water,
you steam your voice, you do vocal exercises like straw exercises or lip trills.
Maybe you already tried physiotherapy or went for a massage.
Those are all great things but your discomfort, tension or even pain are still present in
your voice and you are wondering if they will ever go away.
If that is you, let me know in the comments below.
So, is there hope for you?
Yes, there is.
The key to being successful is to understand that this is a multifactorial complex problem
that needs to be looked at from many different angles.
It is not enough to just drink water or steam.
It certainly helps but it does not solve the issue.
It is great to go for a massage from time to time but what do you do the day after the
massage?
It is great to do straw exercises but these exercises don’t address the motor patterns
of tension when speaking.
My recommendation is to peel one layer at a time and deal with all of the factors that
may be adding to the whole picture.
Here are 5 of these factors that you should consider:
#1 Reducing physical tension Tension is in the name: muscle tension related
vocal problems, or muscle tension dysphonia has extra tension present in the muscles participating
in or affecting voice and speech.
The tension can originate in any body muscles, not just from the muscles in and around the
voice box, the larynx.
Therefore, it is important to find ways to release this tension.
For example, massage and other manual approaches are very beneficial.
But this is just one way.
Maybe you are the person who actually feels more tension when you touch your own neck
or when someone else tries to massage your body.
There are other approaches to release tension from your body and your voice.
For example, movement, stretching, optimizing posture, becoming more aware of how you position
and move your body throughout the day.
There are vocal exercises that release tension from your vocal instrument.
Whatever it is, engage daily in such activities to reduce the physical muscle tension.
#2 Optimizing vocal function It is important to know that different vocal
exercises have different goals.
Some of them release tension, some improve airflow, some improve coordination, and others
change the shape of the vocal tract.
I often meet people who tell me that they do straw exercises or lip trills every morning
but 2 hours later they feel tension and pain again.
The thing is that these particular exercises release tension, they give you the immediate
feeling of relief but they do not change the way you talk.
There are other exercises that help optimize vocal function, they help establish more efficient
ways of speaking without inviting tension.
I personally like to work on different parts of the voice in isolation to gain awareness
and control over that particular structure.
Because I believe that tension is created when too many things work at the same time.
If you learn how to control one thing at a time without unnecessary help from other structures,
you improve efficiency and decrease tension.
For example, learn how to close your vocal folds in a gentle manner without the interference
of the false vocal folds, jaw or tongue.
In this way, you can train vocal patterns and habits that don't invite attention.
#3 Addressing emotional tension and stress In my experience, people who have been dealing
with voice issues for some time have thoughts and strong emotions about their voice, vocal
disorder, their future and relationship to their own voice.
These thoughts and emotions add extra tension on top of the physical tension that already
exists in the body.
Also, daily life stresses are a big factor in creating tension.
How are you managing stress?
Are you one of those people who hold stress in their throats?
If yes, then find ways to deal with stress.
It's very important to deal with the emotional part of your voice, as I like to call it.
Address your mindset, thoughts and emotions.
Change negative thought patterns into more positive ones.
Create an optimistic atmosphere that will further support your efforts.
Some people can do this with mindfulness practice, daily affirmations, breathing exercises or
meditation.
Some people need help from a professional, such as a psychologist.
I know it is very challenging but don’t underestimate this part of your vocal journey.
If you are experiencing vocal strain, tension or even pain when speaking, and you are ready
to work with me towards a free, strong and confident voice, you can apply to our Vocal
Freedom System coaching program.
Check out the links in the description below this video.
#4 Improving vocal endurance People who are dealing with vocal issues usually
lack vocal endurance.
At some point in their recovery, they need to do some kind of strengthening and endurance
exercises.
This means increasing the length or frequency of vocal exercises.
The goal is to be able to use voice for longer and longer periods of time than before.
Vocal pacing can also be very helpful in adjusting the vocal load.
Schedule vocal use and voice breaks throughout your day and week so that you avoid days with
heavy voice use that can put a lot of strain on your voice, more than what your voice can
handle right now.
#5 Considering additional factors There are usually many other factors.
Individually, they may not play a huge role but collectively, they may add tension or
prevent you from finding true vocal freedom.
Examples are acid reflux, chronic or acute medical conditions, hormonal changes, injuries,
environment, lifestyle, diet, personality, family life, and many others.
Therefore, it may take a whole team to help you and it is ok.
It may be beneficial to speak to medical specialists, physiotherapist, psychologist, hypnotherapist,
acupuncturist, massage therapist, dietitian, dentist, and other professionals who can offer
help within their domain.
It may feel like a lot of things to tackle at the same time but take one step at a time.
It is absolutely possible to find a long-term solution.
So a short answer to the initial question is: yes, there is hope.
I also made a video, in which I walk you through 7 steps that lead to a strong voice without
tension.
If you want to know what body, voice and mind factors you need to consider to finally free
your voice, click the link in the description below this video.
If you found this video helpful, click the like button and share it with your friends.
Check out the video on how to do laryngeal self-massage.
I hope to see you soon.
Bye.